Roll your ankles, wrists and neck to loosen up. Touch your toes, and hold the position for thirty seconds. Repeat three times. Do three sets of ten jumping jacks. Jog around the block (about half a mile).
They should gently hold your legs straight once they’re above your head. After practicing for a while, you won’t need as much help from your spotter. Ask them to stand back unless you’re about to fall over.
Keep your arms straight. Bending your elbows can result in injury. Keep your shoulders tucked in toward your neck, like you’re shrugging.
Make sure your spotter is close by when you’re swinging your legs toward the sky. This is the moment when you are most likely to fall. Keep your legs straight and pressed together. This will help prevent you from falling to the side. Your weight should balance toward your fingers, rather than your wrists.
If you’re having trouble getting the hang of it, try walking yourself up a sturdy wall. [4] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021. Get into a plank position with your feet toward the wall. Walk your feet up the wall and move your hands toward the wall until you’re upright on your hands, using the wall as a brace. [5] X Research source Try gently pushing off the wall so that your body is hand-standing without the wall. Eventually, you’ll need to get to the point where you can move into a handstand without using the wall. [6] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020. When you want to exit a handstand, roll out by bending your arms and tucking into a forward roll, or somersault. You can also simply drop your feet back and do a bridge, if you’re flexible enough.
When you’re in the handstand position, hold your core tight. Tense up your stomach to keep your back straight, which will help you balance. [7] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
Do not try to move too quickly, or take big steps. It will be very easy to lose your balance when you’re first learning to walk on your hands. Try to move in one single direction, rather than placing your hands wherever they land. Practice controlling where you go.
Upper body strength also plays a role; it helps to quickly readjust your hands to help you regain your balance. If you feel your legs fall back down slightly, use the palm of your hands to move your weight onto your fingertips slightly. If you feel your legs start tipping past your head, use your fingertips to push against the ground as if you were trying to grab a large chunk of dirt. The goal is to find your sweet spot, which means to center your body’s weight as directly over your hands as possible. You’ll get better at finding this spot with practice.
If you start going too fast, take bigger steps to slow down and regain control. Try the technique of taking steps in the direction that you are falling. Try to keep your hands directly under your feet at all times. When trying to walk forwards, tilt your body forwards slightly and then move your hands to be underneath your body, and repeat. Make sure to tighten your abs and look at your hands; this will help you stay balanced.
